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Thanks Pity.


IronWorker

Sunday June 8th/2008

Squats
- bar x 5
- 135lbs x 4
- 165lbs x 3
- 185lbs x 2
- 210lbs 5x5

Well we are starting back down with a 5x5 on squats now. Work our way up on this then hit 3x3 then max again. Today was harder then it should have been since my sleep last night was not optimal.

Bench
- bar x 6
-135lbs x 4
-165lbs x 2
-185lbs 5x5

Shoulder was still tight and chest was a little tender from last bench day but I pushed through.


BB M. Press
bar x 5
65lbs x 3
85lbs x 2
110lbs x 3
100lbs 4x5

Very unhappy about this. Bench burned out my shoulers and there was just no way that 110lbs 5x5 was going to work. Really got me thinking about an upper lower split so I can focus more on press.

Hanging Leg Raises

bw x11,9,6

Energy gone.

Obliques - Pallof Press
45lbs 3x10


Diet

11:00 - 1.5 scoops of whey in 1 cup of oats

1:00- chicken soup with a can of tuna

2:00 - handful of almonds, banana, 1.5 scoops whey

3:00pm - workout

5:00pm - PWO - 1.5 scoops gainer (new gainer I got has larger scoop - 65g protein and 80g carbs)

7:00pm - some protein bar I got (400cals, 30g protein, not sure on the carbs)

8:30pm - chicken wrap from badass jacks


Thougths

Well today really got me thinking about an upper/lower split. Something seems to always get sacrificed. Today press was sacrificed for bench. Any thoughts on that guys?

IronWorker

Tuesday June 10th/2008

My quads and glutes were still a little sore today and I was feeling pretty shitty before the gym. I made the mistake of laying down on the couch. Well my buddy called and he convinced me to go. So, I grabbed 3 ephedrine and some McDonalds and I haven't had a better workout in quite a while. Damn glad I went.

Weight: 176.5lbs

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-115kg x 1
-125kg 5x5 (volume PR)

Well I've still been working away in my kitchen so my grip still sucks lately. I did as many double overs as I could and then switched. The pulling itself though felt really not bad at all. I was stoked after this because the best I'd done before this was 125kg 3x5. So some good improvements there and I think there is another progression or so to come which is awesome. Hopefully next deads day feels as good as today.

Front Squats
bar x 5
95lbs x 5
115lbs x 4
135lbs 3x8

The bar just seemed to fall in place today. Usually my shoulders hurt and my wrists hurt and shit but it just worked out nice today. Very happy about this.

BB P. Rows
-30kg x 5
-40kg x 3
-50kg x 2
-60kg x 2
-67.5kg 3x5

This went really solid as well. Damn, feeling good.

Dips
bw +25lbs 3x10

Well I was able to complete this without any trouble so thats an improvement from last time anyways.


Pull-Ups
bw + 25lbs x 2,2,2
bw x 7

This was an improvement over my last pull-up day as well.

Diet

7:00am - 1 cup of oat with 1.5 scoops whey

10:30am - 1.5 scoops whey shake

12:30 - tuna wrap

2:30 - tuna wrap

6:00- protein bar

8:00 - 3 ephedrine, 2 double cheeseburgers

8:45 - workout

10:15- PWO - 2 scoops gainer


I getting lots of protein but my food sources suck, I know. God damn renovations make it really hard to keep up with my diet. Take it easy on me.

Thougths

Definately stoked about today. Everything was at the very least an improvement over the last time and even had one PR in there. I think I might have to get back on the ephedrine again...as bad as it is for you. I'm really lookin forward to doing deads again and eventually maxing out. I think figuring out my squat form is really going to push my dead max way up! *fingers crossed*

IronWorker

Oh ya, I thought I should add that my gym partner and I have decided that we're going to run this 5x5 -> 3x3 -> max cycle to its end and then think about trying the upper lower split. Wouldn't make sense to switch right now.

IronWorker

Thursday June 12th/2008


Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 215lbs 5x5

I think I was still feeling deads from the last day but I got it done. Score.

BB M. Press
- bar x 5
-65lbs x 3
-85lbs x 2
-95lbs x 1
-110lbs 5x5

Well this went up without too much trouble today. I just had a bad day last time I guess.


Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175bs x 1
-190lbs 5x5

I somehow pulled my shit together and finished this too. This is unheard of for me. Usually after one pushing/pressing exercise the next one gets hit hard. Quite pleased with this.

Hanging Leg Raises

skipped

Obliques - Pallof Press

skipped


Diet

7:00am - 1.5 scoops whey and 1 cup oats

10:30 - 1.5 scoops whey shake

12:30 - steak, corn, and a peice of pizza

4:00 - can of tuna on a whole wheat wrap

6:30 - steak, 2 slices of garlic bread and corn

7:30 -workout

9:00 - PWO - 1.5 scoops gainer

10:30 - 2 beer lol


Thougths

Hit all the main exercises today and they all felt pretty good. Looking forward to making more progress.

IronWorker

Monday June 16/2008

Didn't go yesterday..too hungover. I really gotta cut that out.

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 220lbs 5x5

I did it! Woot! Lookin forward to 225.

Bench
- bar x 6
-135lbs x 5
-155lbs x 2
-175lbs x 1
-195lbs 5x5

This is my old PR. Lookin forward to making a PR or two here!

BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-50kg x 2
-60kg x 1
-70kg 3x5

This is right back up to the most I've ever done as well. Felt heavy but not unmanageable.

Dips
bw +25lbs x5
bw x 10,5

Bench goes up...dips go down?

Pull ups
bw x 5,5,3,3,3

Accessories are taking a rough hit.

Diet

Not so good. Consisted of processed protein...kitchen is still in shambles. Got 2 cabinets in but still no dishwasher/sink. Everything takes longer then you'd think...of course.


Thougths

The big lifts were solid today. Accessories sucked. I guess as long as the big lifts are progressing I'm not going to worry about it too much.


IronWorker

Wednesday June 18th/2008

My quads and glutes were still a little sore today but I decided to hit the gym anyways. This higher volume stuff seems to leave me a little sore even with a day of rest.

Weight: 182lbs ... Whoa... well I hope this is because of the massive amount of food I had today. I think I just need to shed a few pounds if you know what I mean...Thats like 4.5lbs in a week btw.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-130kg 5x5 (volume PR)

Grip still sucked. I think I messed up my back though. I can tell you how it happened too. On the last rep of the 4th set I was feeling like I was getting close to the limit. I glanced over to check my form...BIG MISTAKE! Never turn your head while pulling alot of weight. I think it pretty much unlocked my nice arch I had going and really strained my back. I finished the last set despite the discomfort...not sure if that was smart or not...

Front Squats
bar x 5
95lbs x 5
This is all I did. Just wanted to stretch my back out.


BB Military Press
- 45lbs x 4
- 75lbs x 2
- 95lbs x 1
- 115lbs 5x5

The last rep was a slow grinder but I pushed it out. I think its time for the 3x3 now.

Hanging Leg Raises
bw x 10,10,8

Haven't done these properly for a long time. I've regressed quite a bit.

Pallof Press
40lbs 3x10

Went light and easy on the back.

Diet

Diet consisted of way too much Subway and other things of that nature. I had like 18in of sub today plus a steak and alot of oatmeal. I think thats why I'm so heavy today.

Thougths

Well I hope I didn't hurt my back too bad. I was doing so good without hurting it lately too... gah. Well I'm going to stretch it out really good and see what happens. Might have to take an extra day or so off.

IronWorker

Sunday June 22/2008

Another hungover workout day...it showed.

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 225lbs 5x5

Done and done. Pretty much sucked the life outta me though.

Bench
- bar x 6
-135lbs x 4
-165lbs x 2
-185lbs x 1
-200lbs 4x5,1x4

Well I couldn't do it today. I think on a regular non hungover day I will try it again and I'm pretty sure I should have it. After this point in the workout I pretty much had zero energy. 5x5's are tough on a guy.

BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-50kg x 2
-60kg x 1
-72.5kg 3x5

So tired!

Dips

Couldn't do dips today...energy crisis/my shoulder was really sore from sleeping on a couch.

Pull ups
bw x 4,5,4,3

Bring on the suck.

Diet

I'm going to stop commenting on my diet until I get back on track with my eating. So, just assume it to be "not so good."


Thougths

I managed to push out squats which I am happy about but my energy levels plummeted thereafter. Oh wells.

IronWorker

Tuesday June 24th/2008

Well we were supposed to rest another day before today but I'm leaving this weekend so I wanted to get in that other workout on thursday... well I proved it once again that 1 day of rest is not enough for me anymore.

Squats
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 1
- 230lbs 3x5,1x3

Glutes and quads were hurting way too bad to finish this. Damnit.

Bench
- bar x 6
-135lbs x 5
-165lbs x 2
-185bs x 1
-200lbs 5x5 (PR)

Well I finished it this time and I'm not sure how because my chest was still sore as shit. It made for some interesting form thats for sure. I seemed to be compensating by bringing the bar higher on my chest which absolutely destroyed my shoulders and MP was a goner after that.


BB M. Press
- bar x 5
- 85lbs x 3
- 105lbs x 1
- 120lbs x 1

There was just no way in hell this was going to happen after bench. I was supposed to do a 3x3 today... Weak sauce.


Hanging Leg Raises
2x10, 1x8

Obliques - Pallof Press

45lbs 3x10


Thougths

Well I was pretty upset with today. It didn't really surprise me but of course my workout partner smashes through his weights regardless. I just seem to need alot more rest then he does. Very frustrating.

IronWorker

How long have you been doing this 5x5 ? . Sometimes a person just needs to up their calories - It looks like your getting most of your protein from powder....Your numbers are still good , but go with your instinct and switch it up.

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